19/11/25 Wednesday Workout of the Day
- Aaron Marcelino
- Nov 15
- 2 min read
Warm-Up Flow
General Prep
2-3 Sets: For Quality
200m Run or Bike
:15 Dead Hang + :15 Active Hang From Pull-Up Bar
8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
3 Bench Press @ 60-65%
-
Then Load to Working Weights on the Bar
-
Workout Primer after Bench Press
2 Shuttle Runs
4/3 Strict Pull-Ups
15m Farmers Carry
4 Burpee to Plate
Strength
Bench Press
Every 2:30 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 4 Reps @ 80%
Focus: Tempo-controlled descent and tight scapular setup.
Conditioning
“The Prestige”
14:00 AMRAP
7 Shuttle Runs
7/5 Strict Pull-Ups
30 Farmers Carry
7 Burpees to Plate
Shuttle Run: 7.5/7.5m
Farmers Carry: 24/16kg
Score = Rounds + Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 4-5 Rounds
Stimulus: Full-body stamina with a focus on grip and aerobic repeatability under moderate fatigue.
RPE: 8/10
Primary Objective: Maintain consistent round pacing with efficient transitions and steady grip management.
Secondary Objective: Avoid burnout on pull-ups and maintain posture integrity throughout the carries.
RX+:
14:00 AMRAP
7 Shuttle Runs
7/5 Strict C2B Pull-Ups
30m Farmers Carry
7 Burpees to Plate
Shuttle Run: 7.5/7.5m
Farmers Carry: 32/24kg
Level 2:
14:00 AMRAP
6 Shuttle Runs
6/4 Strict Pull-Ups
30m Farmers Carry
6 Burpees to Plate
Shuttle Run: 7.5/7.5m
Farmers Carry: 24/16kg
Level 1:
14:00 AMRAP
6 Shuttle Runs
6/4 Banded Strict Pull-Ups
30m Farmers Carry
6 Burpees to Plate
Shuttle Run: 7.5/7.5m
Farmers Carry: 16/8kg
Mobility
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories
For Quality:
3 Sets:
:45/:45 Side Plank
Comments